Photo by @snoridgecrossfit
Category: WOD
Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice & 15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU
Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice
Every 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice
15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU
In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups
Photo by @snoridgecrossfit
CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners
Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups & Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups
Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups
Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups
Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups
10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups
Photo by @snoridgecrossfit
Overhead Squat 5-4-3 & AMReps 12 mins (2,4,6,…): Toes-to-bars, Wall Balls and Overhead Squats
Overhead Squat 5-4-3
Overhead Squat 5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 12 mins (2,4,6,…): Toes-to-bars, Wall Balls and Overhead Squats
As many reps as possible in 12 mins of:
2 Toes-to-bars
2 Wall Balls, pick load
2 Overhead Squats, pick load
4 Toes-to-bars
4 Wall Balls, pick load
4 Overhead Squats, pick load
6 Toes-to-bars
6 Wall Balls, pick load
6 Overhead Squats, pick load
…
Continue adding 2 reps each round to each movement until time expires.
Photo by @snoridgecrossfit
Deadlift 4RM & FT: Deadlifts and Rope Climbs
Deadlift 4RM
Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
FT: Deadlifts and Rope Climbs
For time:
10 Deadlifts (245/165)
1 Rope Climb, 15 ft
9 Deadlifts
1 Rope Climb, 15 ft
8 Deadlifts
1 Rope Climb, 15 ft
7 Deadlifts
1 Rope Climb, 15 ft
6 Deadlifts
1 Rope Climb, 15 ft
5 Deadlifts
1 Rope Climb, 15 ft
4 Deadlifts
1 Rope Climb, 15 ft
3 Deadlifts
1 Rope Climb, 15 ft
2 Deadlifts
1 Rope Climb, 15 ft
1 Deadlift
1 Rope Climb, 15 ft
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 18 mins: Row Cal, Burpees, and Power Cleans & Pt. 2: EMOM for 6 mins: Power Clean & Jerk
Pt. 1: Alt EMOM 18 mins: Row Cal, Burpees, and Power Cleans
Every 1 min for 18 mins, alternating between:
15/12 Row Calories
10 Burpees
6 Power Cleans (135/95)
Pt. 2: EMOM for 6 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
Shoulder Press 3-3-ME & Tabata This!
Shoulder Press 3-3-ME
Shoulder Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata This!
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Note: Tabata score is the lowest reps performed in any of the intervals.
Photo by @snoridgecrossfit
Box Squat 4-4-4-4 & FGB Style: Double Unders, Kettlebell Swings and Box Jumps
Box Squat 4-4-4-4
Box Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Double Unders, Kettlebell Swings and Box Jumps
4 rounds, 1 min per station, of:
Double Under
Kettlebell Swing (53/35)
Box Jump (24″/20″)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Team WOD: Team Frankenchipper 2.0 & Solo WOD: Frankenchipper 2.0
Team WOD: Team Frankenchipper 2.0
For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
Solo WOD: Frankenchipper 2.0
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photos by @tankrtom
Great turnout for both the Frankenchipper (32 people) and the Halloween Party (54 people)! The return of the annual Halloween party was at the gym for our first time ever after the previous 10 parties were at our house. Next year we are looking forward to seeing more of the awesome solo and group costumes.
Shoulder Press 5-5-ME & AMRAP 20 mins: Shuttle Runs, Walking Lunges, and Handstand Walks
Shoulder Press 5-5-ME
Shoulder Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 20 mins: Shuttle Runs, Walking Lunges, and Handstand Walks
Complete as many rounds as possible in 20 mins of:
16 Shuttle Runs, 25 ft
Walking Lunge, 100 ft
Handstand Walk, 25 ft
Photo by @snoridgecrossfit
